Tabata. Tabata. Tabata. Oh how much I love Tabata! Tabata training is a concept developed by Professor Izumi Tabata in 1996. It follows a 20 seconds on, 10 seconds off for 4 minutes principle. The 20 seconds 'on' is a full flat-out, maximal heart rate 20 seconds and a complete rest for 10 seconds. The 10 seconds rest allows your heart to drop a little bit, and then straight back into an all-out 20 seconds. Tabata training can be used with any type of exercise; running, bike riding, circuit exercises (such as burpees, push-ups, lunges).
The study of tabata
Professor Tabata used two groups of people for his trials where one group cycled at a moderate pace five times a week for 60 minutes and the other did 20 seconds of flat-out work followed by 10 seconds rest for 4 minutes, five times a week. Over the six weeks, the group following the Tabata group improved their aerobic and anaerobic fitness (increased up to 28%). The group of people just cyling at a moderate pace for an hour did see some improvements in their aerobic fitness but none in their anaerobic fitness. This is where the principle of 'Tabata' was developed.
Benefits of tabata
- Transforms your body & fitness levels fast
- Gets you fitter faster (better than an hour of steady state exercise)
- Burns more calories in a shorter time, especially because you keep on burning calories for up to 12 hours after you exercise!
- If you are anything like me, this will keep you exercising longer as it stops you getting bored!
Some example tabata workouts
One of the most simple but effective forms of tabta workouts is on the treadmill. When I incorporated tabata treadmill training into my workouts, I would run at 14km/h on an incline of 2. It doesn't feel hard for the first few rounds - and then all of a sudden you can't breathe you're so exhausted!!
Some more ideas:
So next time you do a workout, try and incorporate some tabata into your session and tell me how it goes! I know you'll love it.
No comments:
Post a Comment